Some-Week Fitness Program to improve Strength Day 5

 

My 5 Days Workout Routine

Video taken from the channel: Ham Fitness


Welcome to Day 5 of the four-week fitness plan to increase strength! In just four short weeks, you’ll be on your way to a stronger, fitter you. This strength and mobility program shows you where to begin as well as how to make progressions. Best of all: The workouts.

The Wolverine program is broken into 4-week training blocks that can be repeated with a 5 to 10 percent increase in weight each time you repeat the cycle. Strength. A 4-Week Plan to Get You Running 30 Mins Nonstop. running is a great way to improve your aerobic fitness.

This will help to increase your stamina and it. This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle.

This 4-week workout plan is a great way to get your fitness back on track during self-isolation. Improve your fitness and sculpt lean muscle from home. The 4-week Back-to-basics Workout for Muscle Growth On each exercise, when the rep ranges increase during a certain week, reduce the weight.

When the reps decrease, increase the weight. The 4-Week Guide to Starting Strength. Make gains fast using Mark Rippetoe’s popular training methods. Read article.

Workout Routines. The Complete 4-Week Beginner’s Workout Program Whether you’re just starting out―or starting again―this fast-track workout plan will help you drastically improve your physique and fitness levels. Click to share on Facebook (Opens in new window) The 4-Week Guide to Starting Strength. Make gains fast using Mark Rippetoe’s popular.

The 4-Week Fitness Plan to Increase Strength: Day 10. by Tim DiFrancesco. June 5, 2016. 3 Comments. Share it: Welcome to Day 10 of the four-week fitness plan to increase strength!

Day 10 is the start of the fourth and final week of this fitness plan, so we’ll follow the same pattern as Day 1, which focuses on the lower body. Welcome to Day 12 of the four-week fitness plan to increase strength — the final day of the plan! Congrats on making it this far. Day 12 follows the same pattern as Day 3, which focuses on the core. In just four short weeks, you’re on your way to a stronger, fitter you.

Filed Under: 4 Week Programs, Programs, Strength Training Program Tagged With: 4 Day Workout Plan, 4 Week Workout Plan Squat frequency: 1 Bench press frequency: 1 Deadlift frequency: 1 Overhead press frequency: 1. Omnidroid 12 Week Strength Program (5 Day) Last updated April 18, 2020 Experience level: Advanced, Intermediate Weeks: 12.

List of related literature:

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

The 4-week program is intended for as an introduction to resistance training that can then progress to the 6, 8, and 12 week programs for beginners, intermediates, and advanced exercisers respectively.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

To retain strength gains, at least two training sessions per week should be scheduled.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

For instance, you might do a 4-day-a-week plan in which you complete a lower-body workout on Monday, an upper-body workout on Tuesday, and then rest for a day or two before repeating (on Thursday and Friday perhaps).

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

It is usually recommended that the strength training program end 5 to 7 days prior to the main competition.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

Days 4, 5, and 6 are characterized by lower-intensity and higher-volume training.

“Long-Term Athlete Development” by Istvan Balyi, Richard Way, Colin Higgs
from Long-Term Athlete Development
by Istvan Balyi, Richard Way, Colin Higgs
Human Kinetics, Incorporated, 2013

The 6 exercises would be the same each day for 4 weeks to help ritualize the plan and reduce cognitive load.

“The Brave Athlete: Calm the F*ck Down and Rise to the Occasion” by Simon Marshall, PhD, Lesley Paterson
from The Brave Athlete: Calm the F*ck Down and Rise to the Occasion
by Simon Marshall, PhD, Lesley Paterson
VeloPress, 2017

Greater relative 4-day split-body routine, working each increases in quadriceps of the major muscle groups with mulmuscle thickness favoring the tiple exercises in a session at 7RM to highest volume condition.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

In other words, 7 days before the competition is not a time for being timid about the workout.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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23 comments

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  • Monday: off
    Tuesday: Off
    Wednesday: Chest 0:00 >> 3:34
    Thursday: Back 3:35 >> 7:02
    Friday: Legs 7:04 >> 10:09
    Saturday: Shoulders 10:10 >> 13:51
    Sunday: Biceps & Triceps 13:52 >> 20:02

    You’re Welcome

    *I know its actually Mon >> Fri.. NOT Wed >> Sun*

  • You were good but your camera man was not good he did not record any of your exercise from far, just zoooomed your body and muscles only… is he gay?

  • Monday: arms
    Tuesday: legs
    Wednesday: chest
    Thursday: shoulders
    Friday: back

    I do cardio and abs intermixed depending how I feel..

  • Hey guy, new subscriber here. I found your channel thru one of Angel’s lastest vids. This video is old, but the workout back then was good! I also watched your lastest one from the link below. Nice physique, it’s similar to Angel’s. I Hope to see more from your channel.

  • This video has great advice, but I’m confused about the best diet plan which i should use, only because I have never taken any. Anyone tried using the Custokebon Secrets? I’ve noticed several people mention awesome things about Custokebon Secrets.

  • All this time I was looking at a wrong places, but thanks to you I have found it. I been using your workout plane for few weeks now.

  • So I copied this video for a year everyday 5 days a week in morning and I’m as ripped as this dude now.. thanks for video. Now I basicly do same exercises but with heavier weights 6-8 reps.

  • Guys, losing weight doesn’t have to be hard (I used to think it did). I’ll give you some advice right now. Search a diet plan known as Custokebon Secrets. Seriously, that program has transformed my life. I probably shouldn’t even be talking about it cause I don’t want a bunch of other folks out there running the same “game” but whatever, I am in a good mood today so I will share the wealth haha.

  • I’m a complete beginner, this basic video goes a long way to introduce the concept of days, technique and benefits of weights! Cheers

  • great routine dude, keep up!!
    but plz tell me, how much rest between sets? and reps, its verry important…
    and how much max should i train on science?

  • Anyone tried the Custokebon Secrets? I have heard many extraordinary things about it and my cooworker lost crazy amounts of weight with Custokebon Secrets (look on google search engine).

  • I know this vid is old but this will be my routine. Will try for a year and see what happens. I’m super skinny so help this will get me where I want 2 be!

  • I think best is PUSH PULL LEGS DAY OFF and repeat,,
    Doing 5 days split and then 2 days off then repeat,
    That means you train only 4 times a month same muscles…. 6 days rest is way too long..

  • As specialist, I do believe Custokebon Secrets can be good way to lost a lot of weight. Why not give it a shot? perhaps it can work for you too.

  • On my third week of this plan, it got me motivated again to go to the gym. Easy to follow, breaks up muscle groups to avoid fatigue and soreness. Thanks man!

  • Hi there, I want to know if Custokebon Secrets, will work for me? I notice many people keep on speaking about this popular fat burn secrets.

  • Yeah, I too am guilty of jumping from weight loss plan to others as well, I think that I need to have tried every weight loss method that was available, however eventually not one of them made it easier for me to lose and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets because my buddy who told me amazing things about it and so far to date I have effectively dropped 18 pounds in 4 weeks!

  • I have been looking for a workout routine to get in shape. This has been a great video, clear on what to do on what days and video on good form. Thanks for posting, hard to find people that do the workout instead of talking for ten minutes on what to do.

  • Hi, have you thought about this diet plan called the Custokebon Secrets? My sister says it helps people lost a ton of weight. Is that possible? I also read many great review about this diet plan. Thoughts?

  • Cheers for the Video clip! Forgive me for chiming in, I would love your opinion. Have you researched Mackorny Amazing penis Blueprint (google it)? It is a smashing exclusive guide for getting a bigger penis without the headache. Ive heard some awesome things about it and my good mate called Gray got cool success with it.

  • In Text Form
    MondayChest
    1. 4 SETs Incline Bench Press 10-12 reps
    2. 4 SETs Flat Dubble Bench Press 10-12 reps
    3. 4 SETs Cable Flies 10-12 reps
    4. 4 SETs Incline Cable Flies 10-12 reps
    5. 4 SETs Seated PEC Fly 10-12 reps

    Tuesday Back

    6. 4 Sets Lats Pull Doun 10-12 reps
    7. 4 Sets Lats Pull Doun Close Grip 10-12 reps
    8. 4 Sets Seated Row 10-12 reps
    9. 4 Sets Machine Seated Rows 10-12 reps
    10. 4 Sets T-Bar Rows 10-12 reps
    11. 4 Sets Cable Pull Down 10-12 reps

    Wedness Day Legs-

    12. 4 Sets of Leg Press 10-12 reps
    13. 4 SETS of LEG Extensions 10-12 reps
    14. 4 SETs of Lying Leg Curl 10-12 reps
    15. 4 SETs of Seated Leg Curl 10-12 reps
    16. 4 SETs of Calf Raises 10-12 reps

    Thursday Shoulders

    17. 4 SETs of Seated Smith Machine Military Press 10-12 reps
    18. 4 SETs of Seated Dumbbell Press 10-12 reps
    19. 4 SETs of Front Dumbbell Raises 10-12 reps
    20. 4 SETs of Dumbbell Fly 10-12 reps
    21. 4 SETs of Upright rows 10-12 reps
    22. 4 SETs of Dumbbell Shrugs 10-12 reps
    23. 4 SETs of Dumbell Curls 10-12 reps
    24. 4 SETs of Preacher Curls 10-12 reps
    25. 4 SETs of Cable Bicep Curls 10-12 reps
    26. 4 SETs of Rope Push Downs 10-12 reps
    27. 4 SETs of Behind the Neck Triceps Extension 10-12 reps
    28. 4 SETs of VBar Triceps Extension 10-12 reps

    3-4X Time a Week Do Abs

    29. 4 SETs of Hanging Leg Raises 10-12 reps
    30. 4 SETs of Decline Sit Ups 10-12 reps
    31. 4 SETs of Side Bends for Oblique’s 10-12 reps

  • hey. I m a blogger for the website-www.workoutdiettips.com. I have just started with this though. I wud like to collaborate with you on the marketing activities on fitness regime.Since we both need visitors on our blog so I want u to make a video on any topic u wish to and I shall write a content pertaining to it.If its worth it then plz reply.Thanks

  • Thank you, I wrote everything down, when I start next week I’ll try to follow this exact routine for 6 months 1 yr, i need to shred bodyweight and this routine seems like it’ll be simple but hard to do. You have the physique im looking for so hopefully ill get to my goal.